Joe Devel
Joe Devel consists of 4 sets of Anaerobic power repeats in various shapes and sizes, all consisting of microbursts of different work durations but the same 15-second recovery valleys.
Set 1 consists of 15-second On-segments at 150% FTP, set 2 consists of 30-second On-segments at 130% FTP, set 3 consists of 45-second On-segments at 120% FTP and set 4 consists of 18-second On-segments at 140% FTP.
All recoveries between sets are a 7 minutes long.
- Author: SooMK
- Sport: bike
- Duration: 60 min
- Dominant zone: Anaerobic
- Intensity: 0.83
- Created: 2021-02-22T13:42:52.045Z
- Updated: 2026-04-22T10:49:25.891Z
Structure
- 2 min @ 50% (50w)
- 2 min @ 70% (70w)
- 2 min @ 90% (90w)
- 2 min @ 40% (40w)
- 6 sec @ 130% (130w)
- 54 sec @ 45% (45w)
- 6 sec @ 140% (140w)
- 54 sec @ 45% (45w)
- 6 sec @ 150% (150w)
- 3:54 min @ 40% (40w)
- 11X
- 15 sec @ 150% (150w)
- 15 sec @ 45% (45w)
- 15 sec @ 150% (150w)
- 7 min @ 40% (40w)
- 7X
- 30 sec @ 130% (130w)
- 15 sec @ 45% (45w)
- 30 sec @ 130% (130w)
- 7 min @ 40% (40w)
- 5X
- 45 sec @ 120% (120w)
- 15 sec @ 45% (45w)
- 45 sec @ 120% (120w)
- 7 min @ 40% (40w)
- 10X
- 18 sec @ 140% (140w)
- 15 sec @ 45% (45w)
- 18 sec @ 140% (140w)
- 1:57 min @ 40-30% (40-30w)